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How to Eat Sugar Free Foods & Fat Free Foods During Pregnancy

By Eliza Martinez

Good nutrition during pregnancy is important for both your health and the health of your developing baby, according to Avoiding foods that are heavy on fat and sugar while pregnant helps reduce the risk of high blood pressure and gestational diabetes. In addition, it can help you stay within the recommended amount of weight gain while also contributing to a healthy weight baby. Following the recommendations of the Food Guide Pyramid and eating a variety of foods ensures adequate nutrient intake while you are pregnant.

  1. Familiarize yourself with the Food Guide Pyramid. This is a helpful tool that will give you an idea of what foods you should be consuming and which you should avoid. In general, whole grains, fruits, vegetables, low-fat dairy and lean meats are a healthy part of a pregnancy diet. These foods are naturally low in sugar and fat. Visit for a customizable eating plan throughout your pregnancy.

  2. Read labels. The only way to be sure that a product you are considering eating is fat-free and sugar-free is to check the label. Foods that contain fat and sugar include soda, candy, fried foods, fast food and many canned fruits in heavy syrup. The closer to its natural form a food is, the healthier it is for you and your baby while you are pregnant. Be wary of foods that are considered healthy, like cereal and bread. Many contain large amounts of sugar.

  3. Watch the way you eat fruit. Fruit juices, many canned fruits and things like fruit snacks are generally high in sugar and something to skip if you are trying to avoid sugary foods while you are pregnant. Fruit contains some sugar, but it is not recommended to completely eliminate a food group without first speaking with your doctor. Skipping fruit altogether will deprive you and your developing baby of a huge amount of vitamins, minerals and antioxidants.

  4. Try fish. Fish cooked plain, without breading, oil or butter is healthy and contains no sugar. Fish does contain fat, but it is the heart-healthy kind and comes highly recommended by most medical professionals. Try grilling some fish, but avoid swordfish, king mackerel, tilefish and shark, due to mercury content.

  5. Eat plenty of servings of vegetables, whole grains and low-fat dairy. Vegetables are fat-free and sugar-free and make a good snack or side dish. Be sure you don't prepare them with butter, oil or sauces to prevent adding fat and sugar. Whole grains in bread, cereal and crackers provide nutrients without large amounts of added fat and sugar and can be used to make sandwiches or a healthy snack. Low-fat dairy is important for bone health for your baby and is part of a healthy pregnancy diet.

  6. Tip

    Discuss eating sugar-free and fat-free with your doctor for advice and recommendations specific to your pregnancy since each one is different and dietary needs can vary depending on other health conditions.

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